CornerStone PT & Wellness Center - August 2020

CornerStone PT & Wellness Center - August 2020

AUGUST 2020

CORNERSTONE Monthly

77 Brant Avenue, Suite 101, Clark, NJ 07066

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CornerstonePTNJ.com

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732.499.4540

How do you get back into something after you haven’t done it for a while? As with almost anything in life, it’s important to ease into it, take it one step at a time, and make sure you set realistic goals. That’s the recommendation I would make to anyone who is getting back into their routine this month, whether that means going from sitting all day to standing and lifting at work, or getting back into training and practice after a few months of not doing it regularly. For a lot of people, spring brought on some serious cabin fever. We all dreamed about getting to play a pickup game with friends again or heading to the gym, not to mention being able to travel more freely. Around our house, we worked out at home and got creative in finding ways to stay active. Still, it wasn’t the same as being able to work out in our regular settings. My kids really missed spring sports, which are usually such a big part of their life in that season. My daughter is getting back to softball practices, and my son is heading back to lacrosse practices, and I know they’re both feeling excited to be getting back to the sports they love. Something that’s on my mind as they go back to training is how we can all safely get back into some of the routines we haven’t done for a while. For some people, that means getting back to the gym or court. For others, it means going back to the office and work environment. I know it’s tempting to jump right in, but that’s a recipe for injury. Our muscles adapt to how we train them, so if you’ve been sitting the majority of the time, they’re not going to be ready to go right back to an intense activity, and vice versa. HOW TO TRAIN TO PREVENT INJURY AND PAIN

Cornerstone PT Patients

VIP Referral Patient of the Month!

If you’re starting to work out more after time away from it, it’s important to take it slow at first.

ANNIE GREENER

Before any kind of exercise or sport, make sure you’re doing a proper warmup to prepare your body for the pressure you’re going to put it through. Take breaks, too. I know it’s tempting to finish weeding the entire garden or mow both the front and backyard, but it’s okay to step away for 10 minutes to get some water, stretch, and give your body a break. The grass will still be there when you get back. Maybe you’re going back to the office and you’ll be sitting more. If that’s the case, you have a good opportunity to check your ergonomics and see how you can adjust things to better support proper body mechanics. If you’re sitting a lot, make sure you have a good, supportive chair. Lumbar support can be very helpful for maintaining good posture. It might be a little change, but practicing good posture can make a world of difference in preventing neck and back pain. Make sure your computer monitor is at eye level and your keyboard isn’t forcing your wrists to bend or rest at an unnatural angle. If your work requires a lot of standing and bending, keep proper body mechanics in mind. Lift and bend with your hips and knees, not with your back. These are all topics we talk about with our patients, so if you have any questions as you’re starting an old or new routine, please reach out to us. We want to help you go into this next season healthy and well, whether that’s starting to train again or being able to continue your previous daily routine without pain or injury. We’re here for you. –David DeLaFuente

The best compliment we can receive is to have one of our patients refer a friend or family member to our practice. If you refer someone and we are able to take them as a patient, both you and the person who was referred will be entered to Win a $25 gift card! It’s just our way of saying

Thank You!

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Help Your Kids Handle Stressful Situations

“I came to Cornerstone in a wheelchair due to severe right knee pain. By the second visit, I walked into the office with a walker and left that visit walking without any assistance. The care given to me was fantastic. I can now shoot hoops with my grandson. Thanks, Dave and all at Cornerstone.”

–Elaine P.

With These Sensory-Rich Activities

You can see it happening, almost in slow motion: Your child goes from playing and laughing to frowning in less than a second. They start to cry, and suddenly, a meltdown is underway. Is this just the way raising young kids is? Does a lack of sleep, change in routine, or intense hunger always have to lead to a meltdown? While it’s human to feel emotions and express them, you can use certain strategies to help your child navigate major emotions and calm down. The key is helping them tap into their central nervous system with activities that engage their senses. Just like adults, younger kids sometimes need support to regulate their emotions, especially in situations that are stressful for them. That’s where activities that engage the five senses can be really beneficial. Sensory activities that utilize the five senses can help your little one connect their body to their immediate surroundings and the larger world around them.

Here are some sensory-rich activities that can help kids feel calmer in stressful times:

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Make a pile of pillows and jump into it. Put on some fun music and dance.

Bounce your little one on your lap or an exercise ball.

• Take them for a spin around the house in a box or laundry basket; kids can even race each other. • Create a slide by propping a mattress or exercise mat against the couch. These are activities you can use right where you are to help your child find their calm again, even in a meltdown. According to early childhood development expert Alyssa Blask Campbell, sensory input stays in the system for about two hours, meaning even just five minutes of these types of activities can give you and your child hours of calm throughout the day.

“I came to Cornerstone for two separate injuries, both of which I have had success in the healing process. Dave, Tyler, and the staff improved my pain levels and my quality of life after sustaining significant injuries. At one point, my elbow’s range of motion was horrible and Cornerstone brought me back to normal. I couldn’t have done this without the help of the staff at Cornerstone.” –Matt F.

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REMEMBER TO PRACTICE PROPER BODY MECHANICS When You Return to Work By now, many of you may have returned to the office, warehouse, or other place of business where you worked before the COVID-19 pandemic sent everyone home. That means you might be a little out of practice when it comes to using proper body mechanics. Practicing proper body mechanics essentially amounts to maintaining good posture throughout your activities. It reduces fatigue and prevents injuries. Here are a few things to keep in mind when getting back to your regular work duties. IF YOU SIT MOST OF THE DAY: Sit with your buttocks pressed against the back of your seat, with your knees at 90-degree angles, your feet flat against the floor and your shoulders back. If you’re typing on a computer, make sure your screens are at eye level so you don’t have to bend your neck as much. You should also take frequent breaks to stand up and stretch. IF YOU STAND MOST OF THE DAY: If you work in retail or have a standing desk, the most important body mechanic to remember is to not lock your knees. Locking your knees for too long restricts blood flow, which could cause you to pass out. Other than that, remember to stand with your feet flat on the floor, about 12 inches apart, and keep your back straight, shoulders down, and chest out.

IF YOU LIFT HEAVY OBJECTS MOST OF THE DAY: When you bend over to pick up a heavy object, always keep your feet apart (with one foot slightly in front of the other), and bend at the hips and knees, not at the waist. You should always use your arm and leg muscles to lift something, and hold the object close to your body at waist level. This will ensure that you move heavy objects with the most efficiency. If you need help healing injuries related to workplace body mechanics, please don’t hesitate to call Cornerstone Physical Therapy Health and Wellness Center today at 732.499.4540.

PEACH AND ARUGULA PASTA SALAD

Nothing says summer like a pasta salad filled with your favorite fresh fruits and vegetables, and this combination is the perfect way to cap off a warm summer day!

INGREDIENTS

• 8 oz penne or fusilli pasta • 2 tbsp olive oil • 1/4 tsp red pepper flakes

• 3/4 cup crumbled feta cheese • 2 large fresh peaches, diced or sliced • 1/2 medium red onion, thinly sliced • 1 pint heirloom cherry tomatoes, halved • 1 cup corn • 6 cups arugula, packed

• 1/2 tsp sea salt • Pepper, to taste • 2 tbsp lemon juice

DIRECTIONS

1. In a large pot of boiling water, cook pasta for approximately 9 minutes or until al dente. Drain pasta and place in a separate bowl.

2. In a small bowl, whisk together olive oil, red pepper flakes, salt, pepper, and lemon juice. Drizzle the dressing over the pasta and toss with the feta cheese.

3. Add peaches, red onions, tomatoes, corn, and arugula to the pasta mixture. Lightly toss to mix well. Add more olive oil, lemon juice, salt, and pepper to taste. 3 732.499.4540

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INSIDE This Issue

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How to Keep Yourself Injury-Free This Season

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Testimonials

The Best Activities for Helping Kids Cope With Stress

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How to Practice Proper Body Mechanics

Peach and Arugula Pasta Salad

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Why We Still Need Travel Agencies

Get the Most Out of Your Trip

WITH THE EXPERT ADVICE OF A TRAVEL AGENT

THEY CAN LOWER COSTS.

Once upon a time, you couldn’t plan a vacation without using a travel agent. They would book your flights and hotels, provide information about

Enlisting the help of a travel agency isn’t as expensive as the average customer might think. Travel advisors receive a small commission from airlines and hotels when they book your trip, which allows them to keep your travel costs down. Every

local activities, and point you to the best sites to see. But with the advent of the internet, it seemed travel agencies would become obsolete. However, these services are actually far from disappearing: Nearly 20% of travelers still use an agency. Because the COVID-19 pandemic changed the way people travel for the foreseeable future, travel advisors, as they’re now called, are more valuable than ever. THEY GIVE EXPERT ADVICE.

agency charges different fees based on the package you purchase, but on average, you can expect to pay around $75 per traveling person for an agent to book your trip. With all the added experiences and deals they can find, this cost easily pays for itself and then some. THEY SIMPLIFY THE COMPLICATED PROCESS.

If you want to get the most out of your trip, then you should talk to someone who knows exactly how to give you that. Travel advisors undergo training and gain experience with different policies, customs, and travel regulations to get you where you want to go. They will be your go-to experts for what you should do when you get to your destination, especially if you’re traveling to a foreign country or overseas.

The No. 1 reason people use a travel agency is because planning a trip can be overwhelming. You have to research the location, book flights, plan ground transportation, secure lodging, discover activities, and find restaurants. If you don’t travel often or are going to a destination you’re unfamiliar with, then tackling everything yourself leaves room for mistakes, stress, and disappointment. A travel advisor makes the entire process as simple as possible so you can enjoy your vacation to the fullest.

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